In my last post I mentioned some of the nutritional benefits of breast milk over infant formula, which deserve to be expanded upon before delving into some of the herbs that support a rich milk supply. I have marked colostrum and the different types of sugars in breast milk that support a healthy immune system and microbiome, or the community of microorganisms (think bacteria, fungi…) that inhabit the human body, but there are also millions of living white blood cells that strengthen the immune system blood cells found in breast milk that can help with organ development.
Breast milk contains more than 1,000 proteins, made up of building blocks known as amino acids, of which there are more than 20. These amino acids are reassembled in the body into various proteins and protein structures that help the baby grow and develop. from an immune system to neurons in the brain. In addition, growth factors support the development of glands, which secrete hormones that serve as chemical messengers that communicate between tissues and organs to maintain proper functioning.
Speaking of hormones: breast milk also contains many hormones that regulate things for the baby, such as the circadian rhythm, the sleep-wake cycle (melatonin) and appetite (ghrelin). As mentioned in my previous post, the nutritional value of breast milk can vary depending on the time of day. Similar to melatonin, researchers in Israel found that mothers produced more melatonin in their breast milk in the evening – yet another way formula feeding will never replicate the inherent wisdom of breast milk!
The nutritional value varies not only based on the time of day, but also depending on the stages of the baby’s growth. For example, the first milk produced after the baby is born is colostrum, as discussed earlier. At first, mothers typically produce very small amounts (less than 2 oz) in a 24-hour period, but this is because the baby’s tiny stomach can only hold this amount.
Luckily, this liquid gold is about quality, not quantity! As the baby grows, breast milk will contain the same ingredients as colostrum, but the amounts of the ingredients will change to better suit the baby’s needs. It is worth mentioning that breast milk is rich in vitamins and minerals, but colostrum contains higher concentrations of fat-soluble vitamins A, E and K.
In the babies 4e week the breast milk will be fully mature and generally remain consistent, but may change slightly based on the day or feeding. For example, when a baby starts to explore the world around him, everything seems to go into the mouth! To protect the baby, breast milk will increase the production of bacteria-fighting enzymes. If solid foods are introduced after six months, milk should still make up the majority (more than 90%) of the baby’s diet.
This brings me to the question: What can a mother safely do to maintain her milk supply for the recommended two-year goal of breastfeeding?
A nursing mother, or a woman within her 4e trimester (the period between birth and 3-4 months of age; the time when the child is developing feeding patterns), needs an additional 500 calories per day on top of the minimum recommendation of 1,800 calories per day (daily calorie needs vary from person to person to person).
But not all calories are created equally. If a mother wants to keep her milk supply rich, these need to be nutrient-dense calories. Breastfeeding requires more carbohydrates than during pregnancy to replace the glucose used to produce lactose in breast milk (protein and fat requirements remain the same as during pregnancy).
Long-term inadequate intake of nutrients such as the water-soluble vitamins B6 and B12, and the fat-soluble vitamins A and D, can cause nutrient deficiencies that are most likely to be reflected in breast milk. Overconsumption of caffeine can reduce the bioavailability of iron in breast milk. If the mother’s diet does not provide proper nutrition for her breast milk, her body will preferentially divert nutrients that would otherwise support her own body structure and function into the breast milk for the baby. This is another reason why it is so crucial that the mother eats a balanced diet.
Some of the most nutritious foods in the world are herbs! Mothers have long used certain herbs, aptly named galactogoguescomes from the Greek word galaktos meaning “of milk” and -agogmeaning “inducing the secretion of”, to encourage a robust milk supply. Below I have highlighted several herbs known for supporting breastfeeding:
Goat Street
Goat rue, an herbal galactagogue belonging to the pea family (legumes), has been historically used to support blood sugar levels and, as a bitter herb, to protect the liver. In mothers who do not have mammary gland tissue, goat’s rue may be useful.
Fenugreek
Fenugreek, a galactagogue, also in the pea family (legumes), provides a bitter taste that aids digestion; In the US, however, it is best known for boosting breast milk production and the rate of weight gain in newborn babies. For some women, fenugreek can cause stomach upset, in which case goat rue is the better choice.
Nettles
Nettles can be used by most people to support optimal health. Nettles are usually found in nutritious tea blends and I have often seen them used as a type of herbal multivitamin. Nettles support iron absorption by providing both non-heme iron and vitamin C packaged together. They contain potassium, vitamin K, B vitamins, calcium, magnesium, amino acids and antioxidants. As a galactagogue, nettles are rich in chlorophyll, which some lactation experts believe is necessary for milk production after birth.
Oat straw
Rich in the minerals iron, calcium, magnesium, silica, zinc and manganese, oat straw is also a nerve herb that provides mother with mood support after birth. Oatstraw has a reputation as a gentle restorative for people who are tired and exhausted.
Fennel
Fennel is not only a galactagogue but also a carminative herb that can help expel gas bubbles in a baby with colic. It is said to be particularly nourishing to the brain and eyes and was used by the Pomo natives as an eyewash. The Cherokee gave fennel to women during childbirth as well as to infants for digestion.
Raspberry leaf
Raspberry provides trace elements and vitamins and is a deeply nourishing herb and a wonderful addition to nettles in tea.
Lucerne
Another member of the pea family (legumes), alfalfa leaf, promotes the development of glandular mammary tissue. In addition to being a galactagogue, alfalfa can increase the fat content of breast milk. Like and in combination with nettles, alfalfa is a highly nutritious herb containing chlorophyll, calcium, magnesium, phosphorus, zinc, potassium, silicon, beta-carotene, B vitamins, vitamin C, vitamin K and several amino acids. Alfalfa is said to support the pituitary gland, the center for the production of lactation hormones.
Blessed Thistle
As a bitter herb, the blessed thistle supports the liver, while stimulating the flow and richness of the milk. Like oatstraw, blessed thistle provides postpartum mood support.
References
Writer Danielle Cicak is the sales representative and regional educator for WishGarden Herbs in Northern Colorado and Wyoming, based in Louisville, Colorado. In 2003, Danielle started her career in the supplement aisle at Natural Grocers. Inspired to help others with their health and wellness, she trained in holistic nutrition at the Nutrition Therapy Institute in Denver, Colorado. As a Master Nutrition Therapist (MNT), Danielle served as a Nutritional Health Coach (NHC) before advancing to NHC Development Specialist, where she led and developed the NHC Natural Grocer Training Program. As a Colorado native, Danielle is excited to partner with another local family business that promotes health and activism through education: WishGarden Herbs! In her free time, she enjoys spending time with family and friends, making healthy dishes in her kitchen, and enjoying the beauty that Colorado has to offer!
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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